Constipation is another possible side effect, especially during the first time on a low-carb diet, as your digestive system may need time to adapt.
Here are the three steps to cure it, perhaps you only need the first one:
- Drink plenty of fluid and get enough salt.The most common cause of constipation on low carb is dehydration. This makes the body absorb more water from the colon and thus the contents get dryer, harder and constipation can result. The solution is to drink plenty of water and perhaps add some extra salt.
- Eat plenty of vegetables or another source of fiber. Getting enough good quality fiber from the diet keeps the intestines moving and reduces the risk of constipation. This can be more of a challenge on low carb where many sources of fiber are avoided, but eating plenty of non-starchy vegetables may solve this problem. Another, and completely carb-free, option for adding fiber to the diet is psyllium seed husks (can be dissolved in water).
- If the steps above are not enough, use Milk of Magnesia or Metamucil to relieve constipation.
Vegetables are an important food when doing XLR8 but not all vegetables are low in carbs.
Remember this tip: Avoid vegetables grown underground
Here are the Best Low Carb Vegetables (in no particular order)
One cup (149 grams) of chopped red pepper contains nine grams of carbs
One cup (91 grams) of raw broccoli contains 6 grams of carbs
One cup (180 grams) of cooked asparagus contains 8 grams of carbs
A one-cup (70-gram) serving of raw white mushrooms contains just 2 grams of carbs
One cup (124 grams) of raw zucchini contains 4 grams of carbs
One cup of cooked spinach contains 7 grams of carbs
One-cup (150-gram) serving of chopped avocados has 13 grams of carbs
One cup (100 grams) of raw cauliflower contains 5 grams of carbs
9. Green Beans
A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs
One cup (47 grams) of lettuce contains 2 grams of carbs
One clove (3 grams) of garlic contains 1 gram of carbs
One cup (67 grams) of raw kale contains 7 grams of carbs
One cup (104 grams) of chopped cucumber contains 4 grams of carbs
14. Brussels Sprouts
A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbs
A one-cup (101-gram) serving of chopped celery contains 3 grams of carbs
One cup (149 grams) of cherry tomatoes contains 6 grams of carbs
One cup (116 grams) of raw sliced radishes contains 4 grams of carbs
A half cup (58 grams) of sliced raw onions contains 6 grams of carbs
A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs
One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs
One medium-sized globe artichoke (120 grams) contains 14 grams of carbs